High Histamine Foods List: What to Watch For Before Dinner

If you are learning about histamine, one of the first questions you may ask is simple: what foods are high in histamine?

The answer can be a little tricky because histamine levels in food are not always fixed. A food’s histamine content can change based on fermentation, aging, storage time, freshness, and bacterial activity.

That means a fresh piece of meat and a leftover piece of meat may not have the same histamine profile.

Common High-Histamine Foods

While individual tolerance can vary, the following foods are commonly discussed as higher-histamine foods:

• Aged cheeses
• Cured meats
• Fermented vegetables, such as sauerkraut and kimchi
• Kombucha
• Wine and beer
• Vinegar and vinegar-based condiments
• Soy sauce and fermented soy foods
• Smoked fish
• Canned fish
• Leftover meat or fish
• Bone broth that has been simmered or stored for long periods
• Charcuterie boards with aged meats and cheeses

Why Are Fermented and Aged Foods Often Higher in Histamine?

Histamine can form as bacteria act on amino acids in food. That is why aged, cured, fermented, and poorly stored foods can be more relevant for people watching dietary histamine.

This does not mean fermented foods are unhealthy. For many people, fermented foods can be part of a healthy diet. But for people who are sensitive to dietary histamine, foods like sauerkraut, kimchi, kefir, kombucha, aged cheese, and cured meats may be worth paying attention to.

Freshness Matters

One of the most important principles of a lower-histamine approach is freshness. Histamine can increase as food sits, especially protein-rich foods like meat and fish.

This is why some people who are watching histamine prefer freshly cooked meals over leftovers. It is also why freezing portions quickly may be a better option than keeping cooked food in the refrigerator for several days.

Restaurant Meals and Histamine Stacking

Restaurant meals can be tricky because they often combine multiple histamine-related foods at once. A dinner might include wine, aged cheese, cured meats, vinegar-based sauces, fermented condiments, and leftovers or pre-prepped ingredients.

One food by itself may be fine. But several higher-histamine foods together can create what some people call a “histamine stack” or “histamine load.”

Where DAO Support Fits In

DAO supplements are commonly used before meals because DAO helps support the breakdown of dietary histamine in the digestive tract.

If you are planning a higher-histamine meal, DAO Ultra can be used as targeted pre-meal support.

DAO Ultra provides 30,000 HDU of DAO enzyme activity per capsule and is designed for people looking for convenient support before higher-histamine foods and drinks.

Final Thoughts

High-histamine foods are often aged, fermented, cured, preserved, or stored for longer periods of time. If you are trying to manage your histamine load, start by paying attention to food freshness, storage, and your personal tolerance.

For meals that include higher-histamine foods, a DAO supplement may be a helpful part of your routine.

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Daniel Powers (co-founder of Utzy Naturals) is a health fanatic and writer. Obsessed with optimizing every aspect of life, he is passionate about teaching others how to live a healthier, happier life.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.